Variety in your movement is essential to good ergonomics. Think of yourself as the conductor of your own orchestra. A skilled conductor can conduct numerous songs equally well, not just Beethoven’s 5th symphony. You are the master of your own posture and movement, and when healthy and skilled, you are able to use good body mechanics in a variety of situations.
We have the potential to create a tremendous variety of movement patterns and postures. However, as a result of the physical demands placed on us by repetitive work tasks we often adopt a small number of movements and postures. These repeated movement habits can lead to the development of pain and musculoskeletal dysfunction. The good news is that the development of pain and dysfunction is usually preventable, and in the instances where the process has already begun, it can often be reversed.
Common areas of decreased flexibility in the upper body include the front of the chest and the muscles between the neck and shoulder blades. Here is a regiment of sitting exercises that may be helpful for those who spend most of the day working at a computer workstation. The framing the door exercise is useful in promoting good posture while you are sitting. Neck stretches for the upper trapezius and levator scapula muscles help to relax the neck while you’re working. View some helpful exercises.
Strength is the ability to exert force on an object. Sometimes we need strength for quick movements and other times we need strength for endurance. In either case, it is essential to have balance among the various muscle groups. Common areas of decreased strength that contribute to muscle imbalance include the abdominals, the buttock muscles and the muscles that connect the shoulder blades to the back. Click here to view exercises.